Out of all the bad habits, create a good one...

This article was found on the Star Tribune website, and it's so true, the best way to exercise, is to make it a habit!

Make exercise one of your habits

Get rid of the excuses, and come up with a plan in which working out is not negotiable.

By MOLLY BELMONT, Albany (N.Y.) Times Union

You just got home from work and you're sitting on the couch, pondering your next move. "I should exercise," you think. But you don't feel like it.

You argue with yourself for a while and, finally, give in and click on the TV. This goes on for a few days, and suddenly it seems impossible to get back to your fitness regime. Why is this?
The sad fact is that it's easier not to exercise than to exercise, and once you've fallen off that exercise bike, it can be hard to get back on.

"They miss one day, and then they fall into their old habits again," says Jeanine Rutt, a personal trainer with a practice in Clifton Park, N.Y. Good habits take a long time to build, and in the beginning, you're particularly susceptible to returning to your old ways, she says.

Building good habits takes consistency, says Ben Luke, wellness director for the Albany and North Albany YMCA in Albany, N.Y. Start slowly, work out at least a few times a week, and build it into your routine, he advises.

But what if you're tired or you don't feel like going to the gym? Excuses not to work out are easy to find, Rutt says. The solution is to make exercise a non-negotiable part of your week. It doesn't matter if you're tired, stressed or busy; you still have to make time to exercise, she says.

"There's no easy answer," Rutt says. "Some people can do it and some people can't, and it really depends on how bad they want it."

Another big reason people fail is unrealistic exercise plans, Luke says. Some people are happier swimming, walking, taking a class or joining a basketball team. The secret is to find the activity that works for you.

When designing your exercise plan, think about what kind of help you might need. Some people are fine on their own, and some need supervision to stay on track, Rutt says. Having an exercise buddy or a personal trainer will help you stay focused and keep you accountable. Exercise logs and food journals are another way to keep yourself honest.


People also falter because of exercise burn-out, approaching exercise like a sprint instead of a long-distance run. The answer is to start with a small, manageable routine, Luke says. If the regime is too hard to accomplish, you won't stick with it.

Now that you know why you fell, it's time to get back in the exercise habit.
Make time. Once you've missed a day or two at the gym, other appointments suddenly crowd that slot and vie for your attention.
"People have to pencil in exercise, just like every other daily happening," says Joanne LeBel, aerobics director for Best Fitness Gym in Schenectady and Albany.


Let go of the guilt. Look at the big picture, Luke says. "I remember what someone once said to me: 'It's not that hard to get in shape; it's hard to stay in shape.'" It takes a lifetime, and odds are this won't be the only time you make a misstep.


Just do it. The hardest thing to do is to walk through the gym door or put on your sneakers and hit the pavement. Once you've done that, the rest is easier. That's because exercise feels good. It relieves stress and anxiety, and chances are you'll feel better than you would if you were sitting on the couch at home.


So get up and go people!! Let's make this our new habit!!